F3 Knoxville

Author: Fins

Monday Funday

THE SCENE: Beautiful weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC x15
Windmills IC x10
LB Arm Circles (forward only) IC x10
THA-THANG:
Run a loop around the basketball courts. Along the way there were 8 cones with exercises at each one. The exercises are below. Once a round was completed, run a suicide. Each lap add another suicide.

  • Cone #1 – 10 Burpees
  • Cone #2 – 10 Lunges (each leg)
  • Cone #3 – 15 Dry Docks
  • Cone #4 – 20 BBS
  • Cone #5 – 20 Squats
  • Cone #6 – 30 Ankle Touches (2 Count)
  • Cone #7 – Bear Crawl across basketball court
  • Cone #8 – 10 Bodybuilders

MARY:
Box Cutters IC x15
LB Crunches for a minute to cash out

COUNT-OFF & NAME-O-RAMA
9 men this morning
CIRCLE OF TRUST/BOM:
My wife and I are taking off in an RV to travel the country soon. While out there, I’m going to need to find a way to hold myself accountable and be self disciplined in my workouts. I talk about self discipline a lot but it’s very important to me. Pretty much nothing good can come without self discipline. The best things we can do start from within and take work to come to fruition.
MOLESKIN:

ANNOUNCEMENTS:
We need to fill up the Q calendar!

Figure Eight

THE SCENE: Temp of 30 but felt like 24 (according to my weather app)
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20 IC
Windmills x10 IC
Cherry Pickers x8 IC
Mosey over to the track
THA-THANG:
We did a figure eight on the track. Starting about halfway down one of the straight sides you burpee broad jump about halfway across the field. Run to the cone on the other side and go halfway around the track doing the exercises at each cone (see below). When you get back to the starting point, bear crawl about halfway across the field and run the other half of the track to start again (making a figure eight!). Rinse and repeat for time.

  • Cone #1 – 30 Ankle Touches (2 Count)
  • Cone #2 – 20 Squats
  • Cone #3 – 15 Dry Docks
  • Cone #4 – 10 Burpees
  • Cone #5 – 20 BBS

MARY:
Mosey back to the basketball courts. That’s all we had time for
COUNT-OFF & NAME-O-RAMA
4 Men this morning
CIRCLE OF TRUST/BOM:
Self Discipline has been on my mind a lot lately. I listened to the audio book Atomic Habits by James Clear recently and he talked about changing your identity. One example for me is that I want to complete two Motus triathlons this summer. My goal should not be to finish the triathlons, but to become a triathlete. When you change your identity, it changes how you do things. Now when I go to do something unhealthy, I think about whether or not a triathlete would do that. Because I am a triathlete and a triathlete wouldn’t do whatever it is I want to do, I don’t do it. This works no matter what your goal is. Want to quit smoking? Identify as a non-smoker. A non-smoker doesn’t smoke and that’s what you are, so you don’t smoke. Want to run a marathon? Then identify as a runner and do what runners do. So far it seems to be working for me!
MOLESKIN:
Today is Good Friday. Try to take some time to think about what that means to you. Happy Easter!
ANNOUNCEMENTS:
See the service opportunities channel in slack. If we have enough interest maybe even make one for Blount County? Let’s continue being HIMs outside of the gloom.

28 Years Young

THE SCENE: 35 degrees with slush and rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20 IC
Cherry Pickers x10 IC
LB Arm Circles x12 IC (forward and backward)
THA-THANG:
28 reps of each exercise at each cone (5 total cones). Rinse and repeat! Everyone finished at least one loop and most finished two. Exercises are below:

Cone #1 (at the grinder)
CMU Curl, Press, Tri
Goblet Squats
Flutter Kicks Holding CMU (4 count)
Cone #2 (end of troll bridge)
Dry Docks
Iron Mikes (Single Count)
BBS
Cone #3 (Halfway to road)
Side tri rises
Jump Squats
Boxcutters IC
Cone #4 (At the road)
BURPEES!
Cone #5 (Start of Sidewalk)
Bear Crawl 2 light poles

MARY:
Little Baby Crunches OYO for about 20 seconds to finish it off.
COUNT-OFF & NAME-O-RAMA
12 men this morning including a 2.0.
CIRCLE OF TRUST/BOM:
Looking back at the last 28 years, I started thinking a lot about words vs. action. Benjamin Franklin said “Well done is always better than well said” and that speaks volumes to me. No famous speech is famous just because of the words, but because of the action the speaker took or inspired others to take. Words mean nothing, actions mean something, and words along with actions mean everything.
MOLESKIN:

ANNOUNCEMENTS:

Pain on the Plateau

THE SCENE: 63 degrees, beautiful morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers IC x8
Hip Flexor stretch for about 30 seconds each side
Mosey over to the plateau of pain
THA-THANG:
12 cones set up across the plateau of pain. Start by running to the furthest cone and doing 5 bbs, then run back to the fist cone and do one bodybuilder. Then run to the second to last cone for 6 bbs and back to the first cone for 2 bodybuilders and so on until you get to 16 bbs and 12 bodybuilders.

Total reps for one round = 78 bodybuilders and 126 bbs.

Once you finish that round, do the same thing with 4 count flutter kicks and squat jumps.

MARY:
Mosey back to the AO for about two minutes of Mary. Started with 15 boxcutters IC followed by 20 WWII sit-ups OYO and finished with about 15 seconds of LBCs.
COUNT-OFF & NAME-O-RAMA
7 men showed up this morning
CIRCLE OF TRUST/BOM:

I used to rely heavily on motivation. I watched a bunch of videos for motivation in my workouts, my job, basically every aspect of my life. I realized after watching a video by Jocko that motivation was not what I needed, it’s discipline. Motivation is fleeting. It can only keep you going for so long. Discipline is for the long term and keeps us going even when we don’t want to do something. It’s still difficult to exercise discipline in my life, but I am trying and celebrating the small wins each day.

MOLESKIN:

ANNOUNCEMENTS:
We started going to Vienna after Saturday beatdowns again. Everyone is welcome! Right after the beatdown until people need to leave. Not required to workout to join us for coffee.

Birthday Q

THE SCENE: Beautiful weather, rain held off for us!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20 IC
Cherry Pickers x6 IC
Windmills x10 IC
THA-THANG:
Everyone grab a CMU and start by the pavalon. We did an exercise with prescribed reps at each cone down the grinder, then ran the short loop back around. When you get back, take your CMU and bears and blocks all the way back to the start. Rinse and repeat for time.

Exercises:

  • Blockees x5
  • Thrusters x10
  • BBS Hammers x15 (BBS with a twist)
  • Tricep Extensions x20
  • Goblet Squats x25
  • Curls x30

MARY:
Boxcutters x15
LBCs x20 OYO
Dr. W’s x6
LBCs x10 OYO to end

COUNT-OFF & NAME-O-RAMA
11 men total including one FNG, Swerve!
CIRCLE OF TRUST/BOM:
“Let no one ever come to you without leaving better and happier. Be the living expression of God’s kindness: kindness in your face, kindness in your eyes, kindness in your smile.” – Mother Teresa

When we come in contact with other people, we should be leaving them in a better state than we found them. It is our responsibility to help raise them up, and to make sure that we do not let any negativity bring us down. No man left behind, no man left the same.
MOLESKIN:

ANNOUNCEMENTS: